Select lean meat and alternatives prepared with little or no added fat or salt.

Trim the visible fat from meats. Remove the skin on poultry.

Use cooking methods such as roasting, baking or poaching that require little or no added fat.

If you eat luncheon meats, sausages or packaged meats, choose those lower in salt (sodium) and fat.

* Health Canada provides advice for limiting exposure to mercury from certain types of fish. Refer to www.healthcanada.gc.ca for the latest information.

Enjoy a variety of foods from the four food groups.

Satisfy your thirst with water!

Drink water regularly. It's a calorie-free way to quench your thirst. Drink more water in hot weather or when you are very active.

Advice for different ages and stages

Children

Following Canada’s Food Guide helps children grow and thrive.

Young children have small appetites and need calories for growth and development.

Serve small nutritious meals and snacks each day.

Do not restrict nutritious foods because of their fat content. Offer a variety of foods from the four food groups.

Most of all…be a good role model.

Women of childbearing age

All women who could become pregnant and those who are pregnant or breastfeeding need a multivitamin containing folic acid every day. Pregnant women need to ensure that their multivitamin also contains iron. A health care professional can help you find the multivitamin that’s right for you.

Pregnant and breastfeeding women need more calories. Include an extra 2 to 3 Food Guide Servings each day.

Here are two examples:

Have fruit and yogurt for a snack, or

Have an extra slice of toast at breakfast and an extra glass of milk at supper.

Men and women over 50

The need for vitamin D increases after the age of 50.

In addition to following Canada’s Food Guide, everyone over the age of 50 should take a daily vitamin D supplement of 10 µg (400 IU).

How do I count Food Guide Servings in a meal?

Here is an example:

Vegetable and beef stir-fry with rice, a glass of milk and an apple for dessert

5 mL (1 tsp) canola oil = part of your Oils and Fats intake for the day

250 mL (1 cup) 1% milk = 1 Milk and Alternatives Food Guide Serving

1 apple = 1 Vegetables and Fruit Food Guide Serving

Eat well and be active today and every day!

The benefits of eating well and being active include:

Better overall health.

Lower risk of disease.

A healthy body weight.

Feeling and looking better.

More energy.

Stronger muscles and bones.

Be active

To be active every day is a step towards better health and a healthy body weight.

It is recommended that adults accumulate at least 2 ½ hours of moderate to vigorous physical activity each week and that children and youth accumulate at least 60 minutes per day. You don’t have to do it all at once. Choose a variety of activities spread throughout the week.

Start slowly and build up.

Eat well

Another important step towards better health and a healthy body weight is to follow Canada’s Food Guide by: